Training Archive: divIn the 31 days ending 2008-05-31:
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| H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | |||||||||||||||||||||||||||||||||||||||||||||||||
Saturday May 31 | ||
| Note | |
| Mount Diablo run from North gate HS in Walnut Creek to the top. 21km, 1+km climb.
http://www.kodakgallery.com/I.jsp?c=9qie6o3.d7adh5... | ||
| Easy run hills 2:17:00 [4] 21 km (6:31 / km) +1200m 5:04 / km | |
| shoes: Mizuno Wave Renegade 3 | ||
| That was tough. All the way up-hill. But the most difficult part was last 3km, steepest never ending climb. Temperature actually was just wonderful for running, +12...+14C. Very sunny on the top. | ||
| Stretching 20:00 [3] | |
Friday May 30 | ||
| Note | |
| (rest day) | ||
| Party at Lailie's house | ||
Wednesday May 28 | ||
| Easy run 18:00 [3] | |
| shoes: Mizuno Wave Renegade 3 | ||
| Stretching 10:00 [3] | |
| R run intervals 40 [4] 0.2 km (3:20 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| 2x100 strides, easy | ||
| Medium Pace Run 19:30 [3] 4.82 km (4:03 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Intervals, 3x1600, faster than I pace. rest 4-5min, 1 lap easy.
1. 6:33 - 1:31, 1:40, 1:40, 1:42 2. 6:31 - 1:36, 1:40, 1:40, 1:36 3. 6:28 - 1:32, 1:42, 1:40, 1:30 averaged 6:30 m/m, improvement 12 sec in 2 weeks, but long way to go. at this pace could be 5:30 by the end of the year. | ||
Tuesday May 27 | ||
| Easy run 12:00 [3] 2 km (6:00 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Lazy warmup. Not up to any running, but keep blood flowing. | ||
| Stretching 10:00 [3] | |
| Recovery (Steam room) 30:00 [3] | |
Sunday May 25 | ||
| Easy run 45:00 [3] 8 km (5:38 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Jogged with Tapio after some 4+ hours hiking, from the very top of the mountain on the other side of the Donner lake. Felt way better, but still not very confident. At least managed easy pace jog without major problems. | ||
| Stretching 10:00 [3] | |
Saturday May 24 | ||
| Easy run 35:00 [3] 5 km (7:00 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Easy jog with Tapio at Donner lake from Jay's house. Altitude effect (1.6km) just killing, don't remember when I felt so bad in a long time.
| ||
| Stretching 10:00 [3] | |
Wednesday May 21 | ||
| Easy run warm up/down 15:00 [3] 2.1 km (7:09 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Stack in traffic and was late for warmup, proceeded with short version. | ||
| R run intervals 1:15 [4] 0.4 km (3:07 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Strides, 4x100, R-pace relaxed. | ||
| R run 11:01 [3] 3.2 km (3:27 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Intervals, 8x400 with 2min rest in between. Averaged 1:23, which is quite good, nice progress in last 4 weeks. Completed with 200 meters full out sprint.
1. 1:22 2. 1:21 3. 1:22 4. 1:20 5. 1:24 6. 1:25 7. 1:26 8. 1:21 200 - 29s | ||
Tuesday May 20 | ||
| Easy run 20:00 [3] 3 km (6:40 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Warmup before and after, also jog between intervals. | ||
| Medium Pace Run intervals 16:59 [4] 4 km (4:15 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| DVC track
Intervals, T-pace, 5x800 with 1:30 min rest between, to keep lactate level sturdy. 1. 1:36, 1:43 = 3:19 2. 3:28 = 3:28 3. 1:43, 1:43 = 3:26 4. 1:43, 1:43 = 3:26 5. 1:37, 1:43 = 3:20 Felt good, pace was comfy. | ||
| Stretching 20:00 [3] | |
Saturday May 17 | ||
| Medium Pace Run race 10:14 [4] *** 1.7 km (6:01 / km) +20m 5:41 / km | |
| spiked:11/13c shoes: Inov8 270 | ||
| GG sprint. Ran only 1st out of 4 sprints. Relatively good, was able to do it fatser, but was planning for a whole race, so ran conservatively. Some 25-30 sec in hesitations.
| ||
| Medium Pace Run 15:00 [3] 3.2 km (4:41 / km) +10m 4:37 / km | |
| shoes: Inov8 270 | ||
| Ran from sprint finish to the registration - had to drive children to the dentist. | ||
Wednesday May 14 | ||
| Easy run warm up/down 18:00 [3] 2.8 km (6:26 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| R run intervals 1:20 [3] 0.4 km (3:20 / km) | |
| 4x100 | ||
| Medium Pace Run intervals 20:15 [4] 4.8 km (4:13 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| 3x1600 at I pace, very hard, but doable. rest 4 min between.
6:34: 1:31, 1:41, 1:41, 1:41 6:51: 1:38, 1:44, 1:47, 1:41 6:41: 1:37, 1:43, 1:43, 1:38 average 6:42 | ||
| R run intervals 1:16 [5] 0.4 km (3:10 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Final 400m, full out. | ||
| Stretching 20:00 [3] | |
Tuesday May 13 | ||
| Easy run warm up/down 20:00 [3] 3.2 km (6:15 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Warmup and cooldown at DVC track. Temperature excellent for running. Legs dont feel very well. | ||
| Medium Pace Run intervals 14:15 [4] 3.2 km (4:27 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Intervals, T pace, what ever it is now, way below normal. 2x1600: 7:05, 7:10, with 1:15 rest between intervals. Was conservative on speed and distance, did only 2 having in mind tomorrows Clayton workout, where 3x1mile will be very hard. | ||
| Stretching 20:00 [3] | |
| Before and after. | ||
Monday May 12 | ||
| Easy run hills 1:18:00 [3] 12.5 km (6:14 / km) +600m 5:02 / km | |
| shoes: Mizuno Wave Renegade 3 | ||
| Shell Ridge with Dirty Dogs. Felt that complete run was uphill, visited all highest points in Shell Ridge park, went into deepest ravines. No flat run at all... Legs felt funny, constantly painful, run was more T than E by it nature. Hills, hills, hills...
| ||
| Stretching 15:00 [3] | |
| Recovery (Steam room) 25:00 [3] | |
Saturday May 10 | ||
| Easy run warm up/down 20:00 [3] 3.2 km (6:15 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Hard to run, time for rest. | ||
| Stretching 20:00 [3] | |
| Recovery (Steam room) 30:00 [3] | |
Friday May 9 | ||
| Swimming 15:00 [3] 0.35 km (42:51 / km) | |
| Haven't swim for a while, hands and legs went stiff after relatively short workout. | ||
| Recovery (Steam room) 20:00 [3] | |
Thursday May 8 | ||
| Easy run warm up/down 21:00 [3] 3.2 km (6:34 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Just warmup to keep blood running. Was thinking about sauna only, but than convinced myself to running for a while. Joints hurt. | ||
| Stretching 15:00 [3] | |
| Lazy stretching | ||
Wednesday May 7 | ||
| Easy run 17:00 [3] 3.2 km (5:19 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Warmup for another killer workout. Yosri proposed 8x400 at R pace. And we did it. | ||
| R run intervals 11:20 [4] 3.2 km (3:32 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Intervals, R-pace, 8x400 with 1:30 min rest in between; bearable, killer was 200 meter full out after (managed 31sec), almost sick up.
8x400, 1:30 rest Andrew: 1:23.4; rest 1:17 1:24.4; rest 1:25 1:26.5; rest 1:25 1:28.2; rest 1:20 1:27.0; rest 1:25 1:26.6; rest 1:32 1:24.8; rest 1:30 1:28.1; rest 3:40 extra 200s 31.2 | ||
| R run 31 [5] 0.2 km (2:35 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Final 200s | ||
| Stretching 15:00 [3] | |
| Easy run 5:30 [3] 0.8 km (6:52 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
Tuesday May 6 | ||
| Easy run warm up/down 22:00 [3] 3.6 km (6:07 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Legs tired after yesterdays' recovery and not rested after Sunday's race. Felt better at the end, but skipped R pace intervals, started with T pace workout after stretching. | ||
| Medium Pace Run intervals 23:11 [4] 5.23 km (4:26 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Intervals, 400, 600, 800, 1600, 800, 600, 400 at T-pace (looks like shape is not good at all, 1:48 is current T-pace, slide from last year times) with 200m jog in between for recovery, about 1:30min. Completed despite not filling up to. Speed varied from 1:35m/lap till 1:50m/lap closer to the end. Average ~1:47m/lap. | ||
| Easy run 9:00 [3] 1.2 km (7:30 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Slow jog between intervals, which could be accounted for T pace workout also, not allowing to recovery completely and keeping lactate level at required level. | ||
| Recovery (Steam room) 30:00 [3] | |
| Couldn't resist to get into steam room after intensive workout. | ||
Monday May 5 | ||
| Easy run hills 1:20:00 [3] 10 km (8:00 / km) +450m 6:32 / km | |
| shoes: Mizuno Wave Renegade 3 | ||
| Las Trampas, North part, from Alamo. Killing run, which supposed to be recovery after yesterday's race. Couldn't resist running with Dirty Dogs. | ||
| Stretching 10:00 [3] | |
| Recovery (Steam room) 30:00 [3] | |
| That was cool, just in time. | ||
Sunday May 4 | ||
| Orienteering race (Golden Goat) 1:58:10 [4] *** 10 km (11:49 / km) +745m 8:37 / km | |
| spiked:20/20c shoes: Inov 330 | ||
| That was hard, my back didn't hold such a mess, from 3 to 9 was completely shootdown and crampy, nor running, nor jogging, jut slow walk. Felt better after #9, about 1 hour into race.
Winsplits: http://www.obasen.nu/winsplits/online/en/default.a... Maps: http://baoc.org/gadget/cgi/reitti.cgi?act=map&id=1... | ||
| C • oho pakilimas 3 | ||
| Orienteering 40:00 [3] 3 km (13:20 / km) +160m 10:32 / km | |
| shoes: New Balance 871 | ||
| Shadowing children on the Yellow course; good warmup, but almost missed start of Goat, was late by 2 minutes. | ||
Saturday May 3 | ||
| Event: West Point A-Meet | ||
Thursday May 1 | ||
| Easy run 20:00 [3] 3.2 km (6:15 / km) | |
| shoes: Mizuno Wave Renegade 3 | ||
| Warmup on the treadmill. Boring and uneasy. Sauna afterwards helped. | ||
| Stretching 10:00 [3] | |
| Recovery (Steam room) 30:00 [3] | |